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Menopause Diets: Which Foods Are Best to Manage Your Symptoms?

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8 mins read

The menopause is a time of great change in a woman’s life. It marks the end of her menstrual cycle and a natural shift in the body’s hormonal functions. It is, however, a time when eating the right food and picking the right menopause diet can make a big difference in symptom management.

It is quite normal for women to experience menopause weight gain and long term health effects due to the physical and physiological symptoms of the change. However, there are many foods out there which can make the experience much more comfortable and increase your health as your body adapts.

What are the main symptoms of the menopause?

Are you experiencing any of these?

  • Hot Flushes
  • Night Sweats
  • Loss of Bone Density and Osteoporosis
  • Poor Memory and Concentration
  • Weight Gain
  • Loss of Muscle Mass
  • Headaches
  • Joint and Muscle Stiffness
  • Mood Swings

What’s an Easy Way to Get the Foods you Need During the Menopause?

A great option for when the symptoms begin (especially if you’re experiencing a low mood from them) is a meal delivery service. These services offer a quick and easy way to keep your diet healthy with delicious recipes or prepared dishes.

It’s very common for women to worry about natural weight gain and other health complications that can occur during the menopause. However, with many meal delivery services for weight loss available that can help you eat right with less fuss, getting a healthier diet during the menopause is easier than ever.

For example, companies like Balance by Bistro MD and Silver Cuisine by Bistro MD even offer menopause friendly diet dishes that arrive pre-prepared and ready to heat and eat. Alternatively, for keen chefs, SunBasket prepares and sends healthy meal kits which are full of foods that are perfect for soothing the worst effects of the menopause.

Let’s find out a bit more about what those foods are and how they’ll help keep your mood stable, save you from hot flushes, and prevent you from growing that annoying menopause belly.

What Foods Should Be Part of your Diet During the Menopause?

Beneficial Fats

While weight gain is common during menopause, avoiding all fats isn’t the best way to counteract this. You should definitely be sure to avoid unhealthy fats, however, cutting all fats out your diet could do more harm than good.

There are beneficial fats that will help you ease your symptoms and keep you feeling good. Omega 3 is one of these positive fats and foods that contain it like mackerel, salmon, walnuts and flax seeds can be great for preventing hot flashes and night sweats. Furthermore, omega 3 is considered one of the best brain-boosting foods around, which is especially beneficial to combat the low concentration and forgetfulness that affects many menopausal women.

Olive oil, coconut oil or avocado are also great sources of fat that will help you balance your hormones and ease your menopause symptoms.

Fruits and Vegetables

Just like any healthy diet, a menopause friendly diet requires lots of vegetables and some fresh fruits. It’s well-known that vegetables and fruits are full of beneficial body-boosting nutrition. Getting enough of their micronutrientsbecomes especially helpful when the menopause has begun.

Studies have found eating more dark berries like strawberries, raspberries or blueberries can be very beneficial to reduce blood pressure and therefore symptoms like headaches and bone density loss. Furthermore, a good diet with plenty of green vegetables is full of healthy fiber, antioxidants, minerals and vitamins which will help you keep off some of the weight as well as feeling better, more active, and with less brain fog.

Calcium-Rich Foods

As you probably already know, dairy is a good source of calcium, which is an essential mineral in your diet during the menopause transition. Calcium can help deal with one of the biggest changes that women experience as their estrogen levels drop which is an additional drop in bone strength and density. But are dairy byproducts your best source of calcium? In truth, not at all.

While dairy contains plenty of amino acid glycerine, which, can be beneficial in promoting better sleep and rest in menopausal women it also contains a lot of additional hormones which can amazingly harm bone density in the long term.

However, there are plenty of other great ways to get calcium in your diet without this added risk. This can be found in chia seeds, broccoli, and kale.

Whole Grain Foods

It’s often recommended to get plenty of whole grain foods during the menopause. This is because they are packed full of all sorts of healthy vitamins that help digestion and help you keep stress at bay.

The additional benefit of getting a lot of grain in your diet is it’s a great source of fiber and food like whole wheat pasta, brown rice, and quinoa will help keep your heart healthier and slow weight gain.


A good level of protein during the menopause is the ideal way to compensate for the muscle mass loss which occurs and also helps to counteract the customary hot flashes. This means eating plenty of lean meat, eggs and fish is essential.

Oily fish is especially highly recommended as it will not only be a great source of protein but also a brilliant way to get more Vitamin D into your diet. Additionally, it is a good source of iron which will help keep your blood healthy and full of oxygen.

A Few Things You Should Avoid During Menopause

  • Alcohol
  • Caffeine
  • Spicy dishes
  • Excessively salty food
  • Food that’s high in sugar

Our Top Tips to Slow Menopause Weight Gain

  • Good sleep and rest
  • A good diet
  • Regular exercise
  • Self-care
  • Reduce stress

Eating the right things makes all the difference during your menopausal years. Choose your meals well and prepare to make your golden years all the more happy and healthy. Don’t forget there are fantastic meal delivery kits out there that can help you get just the nutrition you need while taking all the guesswork out of eating. Not only will you save on shopping and prepping time but also ensure your food choices will ease your menopause symptoms making this new phase of your life a much more pleasant experience.

Check out our meal delivery services reviews for more information.

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